Healthy Aging Archives - Page 35 of 45

Healthy Aging and You: Change Your Thinking, Change Your Life

Nicholas Prukop/9 May 2018/ All MFN blog/

I am one who believes that REAL change occurs from within ourselves first and that once we decide to accept this principle, our lives – and minds (and hearts) – can become clear of all the “baggage” we have been dragging around with us over the course of our lives. Self esteem issues, guilt, regret, resentment, and so much more can be released so that we can finally live the lives we always wanted. I know from personal experience how difficult it has been for me to arrive “at clarity” on this point and now that I have I can report that my life is beginning to finally “take off”! It only took me 38 years to get to this point of consciousness but can you do better? Absolutely! What I would like to propose to you is that it does NOT have to take this long for us to finally “take control” of our lives because we CAN take control of HOW WE THINK today!

I will share with you some key ideas that will enable and empower you to do this in your own lives and free yourself from the bondage of old, outdated beliefs and ideas about yourself that no longer serve you but inhibit your growth – and expansion. It is my belief that the current state of affairs with regards to the high drug use in this country, the obesity epidemic, and the onset of chronic diseases such as diabetes are due in part to “how we think” about ourselves and that medicine alone CANNOT “cure” these challenges. This is why I am a proponent of positive change “from within” first so that we can address the underlying “causes” of these potentially life ending challenges.

The Subconscious Mind

The subconscious mind is the “controller” of our experiences and actions. We behave from its instructions and the result is that we create the world as “others” wanted for us when we were children and young adults. Programming of our subconscious occurs very early in our lives and continues unabated throughout our early adult years. It is not until we reach a “crisis point” later in our lives that we begin to realize that control of our thinking created by our parents, teachers and “the others who cared about us” began long before we became “conscious” of their effect on us. I reached this point in 1982 when my wife left me at the age of 35 and I did not find a path to healing until 3 years later in 1985 at the Church of Religious Science in Huntington Beach, California. This spiritual path was critical to uncovering “the real me” and I am still evolving to this very day.

I bring this idea forward now so that I can state that we will ALL arrive at a “crisis point” in our lives whether it be earlier like me or later like my daughter who is facing significant health issues in her mid 40’s, but arrive at it we WILL. Changing my mind about myself was difficult and for many years seemed an impossible task but I welcomed the challenge and through my own spiritual journey have found the “essential me”. This is what I want for you – to find your “essential self” – and free yourself from past guilt, pain, and regret. I never want to carry these burdens again and I know I won’t because I take time each day to “check in with my thoughts” and mostly find them to be encouraging, loving – and most of all hopeful and grateful (the starting point of my day).

Keys to Changing Our Thinking

AFFIRMATION

The struggle to changing our thinking is embedded in the previous programming of our subconscious minds earlier in our lives. “Replacing” this programming is worth the effort and one of the keys to doing this is the practice of affirmation. I will say that eventually with time and a new belief in yourself that you will see results that will amaze you. I will share two affirmations I use every day in my meditation and prayer work. They are only examples and come from my experience with religious science (you can develop your own) but remember an affirmation can be as simple as “I am loved and loving”.

“Today I am standing on the threshold of new experience. Possibilities extend before me and I accept their magnificence. Through my spoken and accepted word, I co-create with divine intelligence the plan for my life. Here and now I am open to the greatness yet to come and I am ready for a miracle”.

“Today I accept that the light of God’s love is in, through and around me. I feel its presence in everything that I do. I experience clarity in all things as this light guides my way into the unknown”.

There is REAL power in our words and thoughts CAN be changed through repetition. I am living proof that all of this works and is possible because I have practiced this discipline since 1985 and I have continued this practice every day since. It is the most important part of my day. Meditation (“going within my mind”) and prayer are the tools I use to stay “centered” throughout my day. You CAN do this too if you make up your mind to do so!

VISUALIZATION

I visualize my future and what I want to accomplish in that future so that I can DEFINE what I want to do – and be. I AM a speaker and a writer and I want to make a difference using these gifts so I am diligently preparing for my contribution to life through writing – and eventually speaking. I use visualization as the powerful tool that it can be by “experiencing” my future work NOW. I speak to audiences with clarity because I have already written about the issues that are important to me to share with people going forward in my life. I know WHO I am, WHY I am here, WHAT my message is, and the change I WILL bring to people of all ages in this future that I now love so much.

I have described in my book “Healthy Aging & You” a PATH forward for anyone who wishes to make significant changes in their lives and finally free themselves from the “shackles of the past” where most of us live our lives – or in trepidation over a future that has not yet occurred. I believe in the power of change and embracing change NOW – not later! I will NEVER go back to my old way of being. It is a waste of energy and more importantly a waste of precious time – time that is fast diminishing. VISUALIZE yourself as you want to be and with affirmative ACTION you too WILL become who you want to be! Finally, as Satchel Paige (the great African- American pitcher) once said: “Don’t look back, something might be gaining on you”!

IN SUMMARY

The power of thinking is undisputed by any expert worth their reputation. My intention is to serve as an example to people that positive thinking CAN and WILL change the course of people’s lives – especially for those that desire it with all their hearts. Meditation, affirmation, and visualization are three keys to “changing our thinking and changing our lives”. Facing crisis in life is a part of living and dealing with crises intelligently and thoughtfully can provide the necessary steps to creating REAL change in our lives that WILL make a REAL difference!

I see a world changing rapidly and with great change comes the potential for great progress if we will only THINK about our lives from the perspective of what we EACH can do to insure that the change we are experiencing is helpful and constructive – and not destructive. This is my mission: To be a participant in change in order to help secure a positive result for the many who desire it. We ALL play a role in life. What will your role be? You can start today to determine the answer to this question and I wish you the best on your new journey! Travel well.

Originally published on Healthy New Age. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Our Aging World

Tammy Petersen/7 May 2018/ All MFN blog/

We are aging—not just as individuals or communities but as a world. In 2006, almost 500 million people worldwide were 65 and older. By 2030, that total is projected to increase to 1 billion—1 in every 8 of the earth’s inhabitants. Significantly, the most rapid increases in the 65-and-older population are occurring in developing countries, which will see a jump of 140 percent by 2030.

People are living longer and, in some parts of the world, healthier lives. This represents one of the crowning achievements of the last century but also a significant challenge. Longer lives must be paid for. Societal aging may affect economic growth and many other issues, including the sustainability of families, the ability of states and communities to provide resources for older citizens, and international relations. The Global Burden of Disease, a study conducted by the World Health Organization and the World Bank, with partial support from the U.S. National Institute on Aging, predicts a very large increase in disability caused by increases in age-related chronic disease in all regions of the world. In a few decades, the loss of health and life worldwide will be greater from noncommunicable or chronic diseases (e.g., cardiovascular disease, dementia and Alzheimer’s disease, cancer, arthritis, and diabetes) than from infectious diseases, childhood diseases, and accidents.

Since the beginning of recorded human history, young children have outnumbered older people. Very soon this will change. For the first time in history, people age 65 and over will outnumber children under age 5. This trend is emerging around the globe. Today almost 500 million people are age 65 and over, accounting for 8 percent of the world’s population.

By 2030 the world is likely to have 1 billion older people, accounting for 13 percent of the total population. While today’s proportions of older people typically are highest in more developed countries, the most rapid increases in older populations are occurring in the less developed world. Between 2006 and 2030, the number of older people in less developed countries is projected to increase by 140 percent as compared to an increase of 51 percent in more developed countries.

Population aging is driven by declines in fertility and improvements in health and longevity. In more developed countries, declines in fertility that began in the early 1900s have resulted in current fertility levels below the population replacement rate of two live births per woman. Perhaps the most surprising demographic development of the past 20 years has been the pace of fertility decline in many less developed countries. In 2006, for example, the total fertility rate was at or below the replacement rate in 44 less developed countries.

Increasing Life Expectancy

Some nations experienced more than a doubling of average life expectancy during the 20th century. Life expectancy at birth in Japan now approaches 82 years, the highest level among the world’s more developed countries, and life expectancy is at least 79 years in several other more developed countries.

Less developed regions of the world have experienced a steady increase in life expectancy since World War II, with some exceptions in Latin America and more recently in Africa, the latter due to the impact of the HIV/AIDS epidemic. The most dramatic gains have occurred in East Asia, where life expectancy at birth increased from less than 45 years in 1950 to more than 72 years today.

Changes in life expectancy reflect a health transition occurring around the globe at different rates and along different paths. This transition is characterized by a broad set of changes that includes:

A shift from high to low fertility;
A steady increase in life expectancy at birth and at older ages; and
A shift from the predominance of infectious and parasitic diseases to the growing impact of noncommunicable diseases and chronic conditions.

The health transition shifts the human survival curve so that the chances of surviving another year are higher at every age. In early nonindustrial societies, the risk of death was high at every age, and only a small proportion of people reached old age. In modern survival curves for industrialized societies, most people live past middle age, and deaths are highly concentrated at older ages.

Increases in the probability of survival raise questions about limits to life expectancy and the potential for human lifespan. Despite assertions that life expectancy must be approaching a limit, data on female life expectancies from 1840 to 2000 show a steady increase of 3 months per year. The country with the highest average life expectancy has varied over time—in 1840 it was Sweden, and today it is Japan.

Recent research raises other questions about the future of life. Researchers have been able to experimentally increase lifespan in insects and animals through gene insertion, caloric restriction, and diet. It remains to be seen whether similar increases can be replicated in humans.

Rising Numbers of the Oldest Old

An important feature of population aging is the progressive aging of the older population itself. Over time, more older people survive to even more advanced ages. For research and policy purposes, it is useful to distinguish between the old and the oldest old, often defined as people age 85 and over. Because of chronic disease, the oldest old have the highest population levels of disability that require long-term care. They consume public resources disproportionately as well.

The growth of the oldest old has a number of implications:

Pensions and retirement income will need to cover a longer period of life.
Health care costs will rise even if disability rates decline somewhat.
Intergenerational relationships will take on an added dimension as the number of grandparents and great-grandparents increase.
The number of centenarians will grow significantly for the first time in history. This will likely yield clues about individual and societal aging that redefine the concept of oldest old.

The oldest old constitute 7 percent of the world’s 65-and-over population: 10 percent in more developed countries and 5 percent in less developed countries. More than half of the world’s oldest old live in six countries: China, the United States, India, Japan, Germany, and Russia. In many countries, the oldest old are now the fastest growing portion of the total population. On a global level, the 85-and-over population is projected to increase 151 percent between 2005 and 2030, compared to a 104-percent increase for the population age 65 and over and a 21-percent increase for the population under age 65. Past population projections often underestimated decreases in mortality rates among the oldest old; therefore, the number of tomorrow’s oldest old may be significantly higher than anticipated.

The percentage of oldest old will vary considerably from country to country. In the United States, for example, the oldest old accounted for 14 percent of all older people in 2005. By 2030, this percentage is unlikely to change because the aging baby boom generation will continue to enter the ranks of the 65-and-over population. In Europe, some countries will experience a sustained rise in their share of oldest old while others will see an increase during the next two decades and then a subsequent decline. The most striking increase will occur in Japan: By 2030, nearly 24 percent of all older Japanese are expected to be at least 85 years old. Most less developed countries should experience modest long-term increases in their 85-and-over population.

As life expectancy increases and the oldest old increase in number, four-generation families become more common. The aging of the baby boom generation, for example, is likely to produce a great-grandparent boom. As a result, some working adults will feel the financial and emotional pressures of supporting both their children and older parents and possibly grandparents simultaneously.

While people of extreme old age—that is, centenarians—constitute a small portion of the total population in most countries, their numbers are growing. The estimated number of people age 100 and over has doubled each decade since 1950 in more developed countries. In addition, the global number of centenarians is projected to more than quintuple between 2005 and 2030. Some researchers estimate that, over the course of human history, the odds of living from birth to age 100 may have risen from 1 in 20 million to 1 in 50 for females in low-mortality nations such as Japan and Sweden.

PROJECTED INCREASE IN GLOBAL POPULATION BETWEEN 2005 AND 2030, BY AGE
Age	Increase
0-64	21%
65+	104%
85+	151%
100+	400+%

Source: United Nations Department of Economic and Social Affairs, Population Division. World Population Prospects.

Growing Burden of Noncommunicable Diseases

In the near future, the loss of health and life in every region of the world, including Africa, will be greater from noncommunicable or chronic diseases, such as heart disease, cancer, and diabetes, than from infectious and parasitic diseases. This represents a shift in disease epidemiology that has become the focus of increasing attention in light of global aging.

There is extensive debate about the relationship between increased life expectancy and disability status. The central question is: Are we living healthier as well as longer lives, or are our additional years spent in poor health? Some researchers posit a “compression of morbidity”—a decrease in the prevalence of disability as life expectancy increases. Others contend an “expansion of morbidity”—an increase in the prevalence of disability as life expectancy increases. Yet others argue that, as advances in medicine slow the progression from chronic disease to disability, there is a decrease in the prevalence of severe disability but an increase in milder chronic diseases.

A Host of Challenges

While global aging represents a triumph of medical, social, and economic advances over disease, it also presents tremendous challenges. Population aging strains social insurance and pension systems and challenges existing models of social support. It affects economic growth, trade, migration, disease patterns and prevalence, and fundamental assumptions about growing older.

Using data from the United Nations, U.S. Census Bureau, and Statistical Office of the European Communities as well as regional surveys and scientific journals, the U.S. National Institute on Aging (NIA), with input from demographers, economists, and experts on aging, identified nine emerging trends in global aging. Together, these trends present a snapshot of challenges and opportunities that clearly show why population aging matters.

The overall population is aging. For the first time in history, and probably for the rest of human history, people age 65 and over will outnumber children under age 5.
Life expectancy is increasing. Most countries, including developing countries, show a steady increase in longevity over time, which raises the question of how much further life expectancy will increase.
The number of oldest old is rising. People age 85 and over are now the fastest growing portion of many national populations.
Noncommunicable diseases are becoming a growing burden. Chronic noncommunicable diseases are now the major cause of death among older people in both more developed and less developed countries.
Some populations will shrink in the next few decades. While world population is aging at an unprecedented rate, the total population in some countries is simultaneously declining.
Family structures are changing. As people live longer and have fewer children, family structures are transformed, leaving older people with fewer options for care.
Patterns of work and retirement are shifting. Shrinking ratios of workers to pensioners and people spending a larger portion of their lives in retirement increasingly strain existing health and pension systems.
Social insurance systems are evolving. As social insurance expenditures escalate, an increasing number of countries are evaluating the sustainability of these systems.
New economic challenges are emerging. Population aging will have dramatic effects on social entitlement programs, labor supply, trade, and savings around the globe and may demand new fiscal approaches to accommodate a changing world.

A Window of Opportunity

Global aging is a success story. People today are living longer and generally healthier lives. This represents the triumph of public health, medical advancement, and economic development over disease and injury, which have constrained human life expectancy for thousands of years. But sustained growth of the world’s older population also presents challenges. Population aging now affects economic growth, formal and informal social support systems, and the ability of states and communities to provide resources for older citizens. We can think about preparing for older age on both an individual and societal level. On an individual level, people need to focus on preventive health and financial preparedness.

Since the mid-19th century, the life span in the US has nearly doubled. Most of the increase in life expectancy is due to declines in death from infectious disease. Unfortunately, the number of deaths from infectious disease has been replaced by the number of deaths from degenerative or “lifestyle” diseases. Most people would agree that living a long life without health and independence is not desirable. So, when we consider that an increasing number of people are living longer, we must also consider the problems that are created when the quality of these extended years is poor.

Morbidity is defined as the absence of health. All too often it is a state in which many frail elderly live for a long time prior to death. The major chronic diseases that contribute greatly to morbidity are arteriosclerosis, cancer, osteoarthritis, diabetes, and emphysema. These diseases usually begin early in life, progress throughout the lifespan, and worsen each decade until finally becoming terminal. An example is diabetes. It could begin with obesity at age 20, progress to glucose intolerance at age 30, develop into elevated blood glucose at age 40, be indicated by sugar in the urine at age 50, require medication at age 60, and lead to blindness and amputation at age 70. This is not a pretty picture.

The social consequences of an unhealthy older population are huge. Sickly elderly individuals become more and more unproductive which makes them and the family members caring for them miserable. All of this imposes a huge financial burden on society overall.

It has been estimated that by the year 2040 the average life expectancy of older people could increase by 20 years. By the middle of the 21st century there could be 16 million people in the US over the age of 85. It is also estimated that the average 65-year-old will spend 7½ years of this remaining 17 years living with some functional disability. If the present rate at which people are being added to the category of those experiencing morbidity is projected to the future, a 600% increase in healthcare costs will occur. Still expecting Medicare to take care of us all? Social and medical programs are directly linked to the size and health status of the elderly population in a society. The quality of life of our elderly – and in fact for all of us – will be affected not only by the number of years our seniors live, but also by how comfortably they spend those remaining years.

The emphasis in gerontological research has begun to shift from lengthening life to increasing years of health. The new goal is to shorten the period of time that people live in an unhealthy, dependent state. If scientific advances allow us to live 15 or 20 years longer, and if these 15-20 years consist mainly of pain, suffering, and dependence on others, what have we accomplished?

Because chronic diseases begin early in life and develop gradually, a healthy lifestyle can greatly postpone or even prevent the start of some of these chronic diseases like diabetes, emphysema, and heart disease. The longer the diseases are prevented, the less time an individual will experience morbidity in later years. As a matter of fact, individuals who practice sound health habits and prevent the onset of chronic disease for many years might NEVER experience morbidity.

While it is important for health professionals to develop and enhance life-extending strategies, we also must provide strategies that enable people to live as well as they can. There needs to be a balance between quantity and quality.

As a fitness professional reading this, hopefully you are not asking yourself “so what?” but are instead seeing an opportunity to educate and motivate your current clients and to use your knowledge to help attract future clients. If you are interested in working with older adults, it is important to have the knowledge base to safely and effectively train them. A good overall program to consider is the SrFit Mature Fitness Program, which is recognized for continuing education by many certification organizations including ACSM, BOC, NASM, NSCA, YMCA and others. You can check it out by going to www.aahf.info.

The medical community is good at diagnosing chronic lifestyle diseases, but not necessarily equipped to provide patients with the tools to be successful with the lifestyle changes they recommend. There exists a wonderful opportunity to build a partnership with physicians in your area. Most physicians will gladly refer patients to you for help with the all-important exercise and nutrition portion of the treatment program. In many cases you will have more knowledge in this area than the physician who has been trained in tertiary, not preventative, medicine. Most MD’s know very little about diet and exercise since they are not taught this in medical school. Often all that you will need to get a referral is for the doctor to be aware of your existence and to give them an easy way to get the patient to you. A short introduction letter outlining your qualifications and showing your desire to help people make lifestyle changes is a good start. Be prepared to take up just a few minutes of their time to introduce yourself, your idea, and leave your letter and cards.

Originally published on American Academy of Health and Fitness. Reprinted with permission from Tammy Petersen.

Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She’s written a book on older adult fitness and designed corresponding training programs. SrFit Mature Adult Specialty Certification is used nationwide as the textbook for a college based course for personal trainers who wish to work with mature adults. SrFit is also the basis for a specialty certification home study course that qualifies for up to 22 hours of continuing education credit with the major personal trainer certification organizations.

Source

Much of the information provided here was taken from a report prepared by the U.S. State Department in collaboration with the National Institute on Aging.

NIH Pub ID: 07-6134

CIMS Pub ID: BK025

The National Institute on Aging (NIA), part of the National Institutes of Health, was established to improve the health and well-being of older people through research. As part of its mission, the NIA investigates ways to support healthy aging and prevent or delay the onset of diseases disproportionately affecting older adults. NIA’s research program covers a broad range of areas, from the study of basic cellular changes with age to the examination of the biomedical, social, and behavioral aspects of age-related conditions. Although the main purpose of this research is to increase “active life expectancy” — the number of years free of disability — it may also promote longevity.

Are You BUILT TO LAST?

Nicholas A. DiNubile, MD/20 April 2018/ All MFN blog/

Lately I can’t go to the gym without someone coming up to me looking for advice because in their efforts to remain fit and active they have hit a roadblock. Something hurts- a sore knee, achy shoulder or bad back that goes out more than they do. Ditto for my practice where I have seen a significant increase in exercise related ailments. I should give out orthopedic frequent flyer miles.

I’m an orthopedic surgeon specializing in sports medicine who has also had a life long interest and commitment to exercise. What I have learned over the years is that the far majority of exercise related ailments are preventable with some simple measures. That is why I wrote FrameWork- Your 7 Step Program for Healthy Muscles, Bones and Joints, as well as the FrameWork “Active for Life” series (Rodale Press).

Exercise is essential for maintaining optimal health, and being sedentary is just not an option, yet many individuals run into difficulties in their quest to be fit. Just about anyone can get into trouble, from young, fit and seemingly indestructible, to older and somewhat “beat-up”. We all bring “weak links” to the gym or out on the field. I‘ve learned this from working not only with my sports medicine patients but also athletes at the highest levels, including professional and Olympic. I have also learned the harder way, personally. A high school football injury that came back to haunt me, and a more recent low back issue.

The key is to find those “weak links” before they find you!

The human body does, and will, breakdown, especially when often pushed to the break point. Some of us are more vulnerable than others. And many of our “weak links” are of our own making. Workouts, activities or sports that leave imbalances in your frame, overuse, inadequate recovery, and so much more, mostly preventable factors. Musculoskeletal ailments have surpassed the common cold as the #1 reason people seek medical care in this country. It is no wonder for many, that workouts can be a challenge. Also, as Arnold Schwarzenegger so wisely said in the FrameWork forward, “I have really come to appreciate how the body is a dynamic, ever-changing structure that is different at different times. At 30 you need a different approach to fitness than when you were a teenager”. His workouts have evolved with him and even the Terminator himself has had to visit the repair shop. So, how can you be more durable, with less risk of breakdown? FrameWork offers 7 easy steps that can benefit everyone, young and old.

In FrameWork, I outline a 7-Step comprehensive plan for optimal health and durability. In Step 1, a unique self- test (take the interactive on-line version of the self-test) asks the question “are you built to last?” and finds your individual “weak-links” (we all have them). These “weak-links” or points of vulnerability may be old injuries or ailments, suboptimal nutrition, genetics, lifestyle, workout design, mindset and more. They are like hidden land minds, just waiting to be found, waiting to rear their ugly heads and put you on the sidelines, rather than in the game.

Step 2 thru 7 allow you to customize a program for your unique frame (based on the self-test and your own history) focusing on balanced workouts, frame-friendly nutrition and the important role of recovery and mindset. The program combines healing and restorative methods from the worlds of rehabilitation, martial arts, and yoga in a way never presented before. A “troubleshooting” section teaches you how to prevent, treat and safely work (out) around the “Top 20” sports medicine ailments from tendinitis and knee problems to back pain and pinched nerves. I also offer an insiders view of safely navigating the healthcare system, including a look into the very promising future for those with stubborn musculoskeletal issues. Most importantly, I use stories, drawn from my experience treating many wonderful athletes, entertainers and my many patients to help you better understand, and listen to your body- so that you can extend the warranty on your frame and it will be there for you when you go the distance. Remember, longevity and durability, two sides of the same optimal health and aging coin, are very different. We are certainly living longer and better, but without durability, problems are certain as we age. Fortunately many are preventable!

Find your “weak-links” and get a body that’s “Built to Last”.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

Healthy Aging and You: Finding Your Voice, Making Your Contribution to Life

Nicholas Prukop/16 April 2018/ All MFN blog/

When we reach a certain stage of life we are confronted with the reality – and question – of how we have lived that life. Did I care passionately about something? Did I care about my own unique contribution to life and if not, what DID I care about? How has my life mattered in the grand scheme of things? These and other questions have occurred to me since I first sat down to write “Healthy Aging & You” just before my 60th birthday in 2006. I have noticed as the years have passed since that moment that I have become acutely aware of the power of my thoughts, words and choices.

I feel liberated now from my past and not concerned about the uncertainty of the future because I am now part of the “flow of life” – living in the present. As I have become inspired to write again, I am feeling blessed to be able share with you the lessons I have learned along the way that enabled and empowered me to find my own voice and arrive at a place I call CLARITY. Being clear on WHO you are, what you BELIEVE to be true, and WHY you are here makes life seem so simple – and yet exhilarating – and surprising. I feel alive and hopeful and grateful each morning when I wake up. With this idea in mind I enter each new day with a passion I cannot diminish in any way.

What can you expect from today? How will you BE in life today? How will you respond to the challenges that come your way? Finally, what choices will you make today that WILL influence your tomorrow? I will share three key ideas with you that will help you answer these and other important questions that most certainly will arise as you “grow older – and not old”.

Thoughts

In my spiritual philosophy one of the principles we learn is that “thoughts are things” – meaning they are REAL – and from them springs forth our reality in form. Each of us is the vehicle through which our reality forms based upon our thought patterns and biases. What we entertain mentally has a profound effect upon how our lives unfold. Thoughts are creative. They form the foundation of our contribution to life itself.

The thought that I needed to write again occurred to me when I became aware of the ideas I was thinking about this past week. The article on learning to value oneself was the first one that had been present in my consciousness. Today my focus is on helping you “find your voice” and so this article is now “front and center” in implementing my new choices. I respond to these – and other thoughts – the same way as I have over the past decade – by taking specific ACTION – with purpose.

Since writing is a part of what I consider to be one of my natural gifts, I will express these ideas in written form today – and as a speaker at a later time. My purpose is to help “change one thing in one person’s life today” as I have alluded to on my new website (healthyhappyfit.com). This process repeats itself quite easily for me now because I have become “responsive” to life’s urgings within me and I no longer question the process. I just DECIDE and follow my thought patterns to my next step and then wait patiently for my next thoughts to emerge. This is HOW life unfolds if we allow it to BE in our lives.

Question: When do you schedule time to “listen to your thoughts” and let them find expression in form in your life? Something to consider.

WORDS

Words are the form our thoughts – and subsequent ideas – take when we allow them to move forward in our consciousness. Consciousness is nothing more than a “state of awareness” and without coming to a place of awareness we cannot grow from where we ARE to where we want to BE. I am very careful to choose words that are hopeful, loving and filled with a sense of gratitude for when we are grateful for what we have – more of the good of life can be added to our experience.

I want more in my life of all that is good – and that I finally know I deserve. Some of this good is recognizable to all of us and includes inner peace, prosperity, abundance, friendship, health (both inner and outer), harmony – and many others too numerous to mention here. You get the idea! I no longer want to “fight” for I want in my life because fighting implies opposition to something and I am no longer in opposition to anything. I have decided to “reach out by reaching within myself” and let my gifts do my work for me.

If your words DO indeed have power within them then CHOOSE them wisely. As Thumper’s mom said to him (Bambi) “if you got nothing nice to say then don’t say nothing at all”! That sentiment seems to work fine for me so remember your words are the vehicle through which your thoughts become “real” so choose them wisely and you WILL rewarded in kind. Your life will have become so much more meaningful and fulfilling just by simply letting your thoughts be heard in the kindest and most loving way. “Getting” becomes “giving” and this is where life expands to “meet the thinker”!

CHOICES

Making choices represents the REAL power of living life ON PURPOSE. It is in making choices – from the simple ones to the complex ones – that we set in motion the outcomes we will experience in the future. Being “in the present” means NOT staring at your phone 24/7 or not “looking up” to acknowledge another human being with a smile – and a greeting. I see this everyday in my life and it is MOST disturbing to me. Technology “runs” our lives and we have become oblivious to our surroundings – or the people that inhabit them. We CANNOT succeed in life if there is no longer a present because we are living in the past – or preparing for a future that has not yet come.

Choices reflect our priorities – or lack of same. I never want to NOT think about my choices because I know they establish my path forward. Writing and speaking come naturally to me and I want to “embody” my choices because I want them to represent me in the BEST possible way. I am always going to choose that which will enable me to be “the best example of the change I wish to see in the world”. How about you? What is your best look like to you? THINK about WHO you ARE today and ask yourself: Am I choosing wisely and if now why not? You WILL BE rewarded in kind for your “thoughtfulness”!

IN CONCLUSION

Our thoughts, words and choices reflect WHO WE ARE today. Are they helping us or hindering our progress? Finding “our voice” means that we know WHO we are and WHY we are here. Let your thoughts speak volumes FOR you through the words you choose and the choices you make. Let the world “see” the REAL you and know within yourself that you not only CAN but ARE making a difference by your very presence in the world. Leave your regrets behind and never have to live with guilt again. Be free to live the life you always dreamed of living and START TODAY! Don’t wait for tomorrow for we may not get tomorrow. Believe in your power and express it with love, authority and clarity! You will be amazed at what happens next! Travel well.

Reprinted with permission from Nicholas Prukop.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

You Need a Coach

Maurice D. Williams, MS/11 April 2018/ All MFN blog/

You Need a Coach.

This is a subject I am REALLY passionate about.

As most of my readers know, I’m writing to you from the perspective of a weight loss, nutrition, and fitness coach.

I own my own facility coaching others like you.

And I have a coach.

You need a coach.

You see, despite being a highly qualified coach myself across multiple areas, I hold a deep belief that everyone needs a coach in their life.

I have a business coach that I speak to 2 times a month, and it’s been a powerful investment I’ve made in myself. I love the personal growth that comes from it. There is tremendous value in being coached. She tells me yes when I say no and vice versa.

So what area of life should you look for a coach in?

Anywhere you are struggling, really. Struggling with weight loss? You need a coach. Struggling to make major decisions in life? You need a coach. Struggling to transition careers? Hire a coach. Looking to improve athletic performance? Hire a coach.

Think about it…there are not many people (if any) who reach high levels of success in life without a coach. It’s too hard to go it alone, to know what to do, to see things in life objectively.

The number one reason I hear from people for not hiring a coach is cost.

How many times have we tried to “do it on our own” and failed? Here’s the thing…we can’t afford not to. We need accountability, support, guidance, advice, etc.

I’ve been there and fallen off the wagon. I’ve given up and stopped believing in myself.

But, the difference is that when you’ve got someone to bring you back to reality and pick you back up, life just gets easier and less lonely. We all need an objective eye on our lives, someone who sees things entirely from an outside perspective.

So, if you have a goal that you want to achieve, stick to for the long run, and you believe investing in yourself is a top priority, hire a coach. Go on that journey. Change your life, in whatever aspect you seek change.

You’ll gain more than you ever expected.

Originally published on MoveWell Fitness. Reprinted with permission from Maurice Williams

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD.

Senior Woman Holding Fitness Sign With Family In Background

3 Benefits of Exercise for Seniors

Luke Mitchell/27 March 2018/ All MFN blog/

It’s no secret that seniors tend to fall into the trap of a sedentary lifestyle. This happens because most of them are disillusioned with the direction their well-being is headed towards. Nevertheless, getting back on your feet has incredible benefits on that front. Contrary to popular belief, it’s never too late to start exercising again.

When you pass a certain point in life, sedentarism almost becomes a given. Few people actually keep being active once they retire because they believe the resting promotes good health. However, that’s only half true. While it’s important to relax and recover, it’s also equally essential to stay fit.

Therefore, a steady exercise routine should be kept up even when you’re well into your sixties, seventies, eighties and so on. Here are the three most important reasons why seniors should work out at least 30 minutes a day.

1. Disease Prevention

When it comes to senior exercise, misconceptions run amok. The most common myth surrounding the concept is that taking up a workout routine later in life is pointless. Many people over the age of 60 think that there’s no point in trying to prolong their lifespan after they’ve passed a certain point. However, this couldn’t be farther from the truth.

According to the Cleveland Clinic, plenty of illnesses characteristic to old age can be prevented through regular physical activity. These include heart disease, diabetes, osteoporosis, and arthritis, to name but a few. And even if you’re already struggling with one of them, exercising still helps by alleviating many of their unpleasant symptoms.

In the case of cardiovascular health, such a routine regulates blood pressure and promotes circulations. This means that your body becomes a lot more efficient in this department. As for type 2 diabetes, being active also keeps blood sugar levels at bay, which is beneficial. Last, but certainly not least, bone and joint wellness are also a positive outcome.

As little as 30 minutes of exercise each day makes for a better musculoskeletal system, which in turn means less risk of developing osteoporosis or arthritis. But if you already have one or the other, much of the pain caused by these conditions can be relieved by a mild workout. Although it might feel difficult at first, soon enough visible recuperation will follow.

2. Improved Mobility

As you grow older, the musculoskeletal system weakens and decays. While this might not always lead to the aforementioned conditions of osteoporosis and arthritis, it will trigger a loss of mobility at some point during your life. Fortunately, adopting a regular exercise routine is an excellent way to counterattack.

Working out increases bone density and range of motion, thus promoting better health in this department. Furthermore, it also helps restore balance and strength to the body, meaning that you will be less prone to collapsing than in the past. As for your muscles, stretching does an outstanding job in keeping them flexible and impeding wasting and shortening.

If you’re over the age of 60, chances are you’ve been experiencing a decrease in your coordination abilities. While this is something that is seen as a natural consequence of aging, it is actually more of a side effect of sedentarism than anything else. And guess what is useful in resolving it? Yes, you’ve guessed it, physical activity.

And on top of that, it’s also a worthy ally in sorting out issues with posture. You don’t have to become the canonically ridiculed image of the hunched down old man or woman when you’re elderly. Many workouts do an excellent job of rearranging the spine properly.

3. Better Mental Health

Last, but certainly not least, a sustained regimen of physical activity works wonders for mental health. It’s no secret that, as you age, you tend to lose much of the sharpness of mind you use to possess in your youth. Your memory becomes worse and worse, and this creates a gateway for neurogenerative disorders such as dementia and Alzheimer’s.

Exercising doesn’t only prevent them, but it also boosts mood. It’s a natural source of endorphins, fueling your body with enough of the happiness hormones to last you for a good while. By replenishing your reserves, anxiety and depression will also be kept under control, and sadness will become a thing of the past.

Furthermore, regaining your strength and being more capable of handling yourself in day to day life will be a great confidence boost. Good self-esteem is essential to mental health, but many of us tend to forget about that as we age. Fortunately, exercising is an easy way to regain it.

And while we’re on the chapter of mental health, it’s also worth noting that working out adjusts your sleep cycle. If you’ve been struggling with fatigue and insomnia, taking up jogging or even brisk walking can correct that. Not only will you fall asleep faster, but the slumber will be of a better quality and you will wake up feeling rested and refreshed.

Final Thoughts

A regular exercise routine prevents diseases that are specific to aging, improves mental health and provides those who adopt it with better mobility overall. Therefore, if you’re past a certain point in your life, you might want to consider it. Positive results will become visible in no time at all.

Luke S. Mitchell is an MS Undergraduate in Sports Journalism and manager of ExerciseBikesExpert. He is interested not only in the mind-body relationship and how motivation shapes our bodies, but also in how we draw energy just from one simple yet powerful thought. You can find him on Facebook and Twitter.

Footnotes: Your Amazing Feet and How to Keep Them Healthy

Nicholas A. DiNubile, MD/2 March 2018/ All MFN blog/

It’s pretty amazing that we all don’t suffer with achy feet. Leonardo Da Vinci, artist and engineer, said that “the human foot is a masterpiece of engineering and a work of art”. According to The American Academy of Orthopedic Surgeons, each foot has approximately 100 working parts including 26 bones and 33 joints. Twenty-five percent of all the bones in your skeleton reside in your feet, and they work hard. One mile of walking places over 60 tons of stress on each foot. The average person walks approximately 1000 miles per year. Serious runners often log 30 miles per week pounding their feet with forces 3 to 5 times body weight, absorbing 110 tons per foot, for each mile they run. It’s no wonder that 20% of all musculoskeletal related office visits involve the foot and ankle area. Foot problems cost the U.S. approximately 3.5 billion dollars a year. Perhaps Leonardo should have also warned us that artistic and durable do not often go together.

Interestingly, it’s not just the pounding that gets your feet into trouble — it’s often the shoes. Hard to believe but a significant number of individuals are wearing the wrong size shoes. This is in part because most of us do not realize that your shoe size actually changes as an adult. Even though the bones in your feet stop growing in your teens, your feet still expand with age. Your arch drops, leading to a lengthening of your foot and the ligaments weaken resulting in widening or “splaying” especially in the forefoot area. The overall result is a longer, wider foot and the need for shoes or sneakers one or two sizes bigger and with a wider toe box area. Women are particularly susceptible, and I’m not just talking about Sex and the City’s Carrie and her infamous Manolo’s. Most of their lives, they have jammed their poor feet into tight narrow high heeled shoes, almost the modern versions of foot “binding” popularized in China where women’s’ feet were tightly wrapped to keep their feet small and aesthetically pleasing. It’s no wonder that over 70% of women complain of foot pain. One study found that women stopped on the street were much more likely to be in a shoe too tight, than their correct size. This leads to many painful foot conditions like bunions, corns, calluses, neuromas (pinched nerve) and more. I recall a sweet older patient who came into my office and when asked how I could help her, she took off her shoes, pointed to her feet and said “these dogs are barkin”. Of course her shoes were two sizes too small.

Fashion is part of the problem, especially with kids who will often sacrifice proper fit to get a pair that is cool. Also, with the rapid growth spurts, even a shoe that fits well one month may not the next. Parents need to check often. Also, for both kids and especially adult shoewear, cost does not always equate with comfort.

Marketing drives much of what kids and adults want in terms of shoewear. Nike still wants you to be like Mike (Air Jordans started in 1985 and still going srtong!). And in a 1993 basketball sneaker commercial, Charles Barkley was perhaps the most honest when he said “These are my new shoes. They’re good shoes. They won’t make you rich like me, they definitely won’t make you handsome like me. They’ll only make you have shoes like me. That’s it.”

The influence starts quite early. I remember when my daughter’s Barbie Doll had such high fashion (i.e. high heeled, too tight) shoes that I hoped for her sake that Ken was studying to be a podiatrist.

So how do you keep your feet happy and healthy?

Learn to listen to them. If they are “barkin”, first be sure you are in the right footwear. Also, follow these tips:

Get both feet measured every time you buy shoes.
Shop at the end of the day when your feet tend to be their largest (swelling etc).
Be sure there’s plenty of room in the toe box area. Toes should wiggle freely not feel pressured or cramped. There should also be a thumb’s width space between the tip of the toes (especially the longest one) and the end of the shoe.
Ladies, try tracing your foot on a piece of paper. Next, place one of your “high fashion” shoes over the tracing. It should be pretty clear why your feet hurt.
Never think that you can “break-in” a shoe. The shoe always wins that battle.
Always wear the correct footwear designed for your specific sport or activity. All sneaks are not created equal!
A good shoemaker can help with minor pressure or hot spots, or a heel area that’s too loose. Remember, I said minor not major adjustments.
For more tips, check www.orthoinfo.org and click on the foot icon on the skeleton.

If symptoms persist, see an orthopedic surgeon or podiatrist who can help you better understand and resolve your foot problem and also assure that there is not other medical issues going on since systemic conditions (like diabetes and rheumatoid arthritis) can begin with foot related issues. Also, foot pain can be referred from other areas like a pinched nerve in your lower back. Get things checked!

Over the years many have philosophized about the foot. I suspect that it started with their own achy feet. A classic orthopedic surgery textbook about the foot (by Melvin Jahss) notes that “the foot is often neglected unless it is your own; it then becomes the pedestal on which the rest of you stands”. My mother even had a view – “You can’t cheat your feet.” Abraham Lincoln suggested that “a man only needs to be so tall that his feet reach the ground”. Along that line, Oprah Winfrey remarked, “I still have my feet on the ground, I just wear better shoes”. Hopefully they’re the right size.

So, be kind to your feet-use them, but don’t abuse them. It’s hard to keep a smile when your feet are frowning.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Mardi Gras Float Celebrates Old Age

Adrienne Ione/14 February 2018/ All MFN blog/

More than 100 years ago, floats began parading along New Orleans’ streets – from the Krewe of Alla to the Krewe of Zulu – as a way to entice business men to establish roots in the city and bring wealth to an area affected by the Civil War. The annual celebration is a carnival full of festivities. Another aim is to bring awareness to social justice issues such as black lives, sexual liberation and female empowerment.

In mere hours, the Krewe de Vieillesse, with a theme of celebrating age pride, can be seen parading along a route from South Clairborne to St. Charles to Chartres – linking Broadmoor, Garden District and Marigny neighborhoods.

Just as the Krewe of Rex names an influential resident involved in multiple civic causes and philanthropic pursuits, so too does the Krewe de Vieillesse honor an older adult whose contributions add vigor and liveliness to the community.

Just imagine if the Krewe de Vieillesse were a real event. How rich would our nation be if were age-friendly? One that honors all members of the community. Where we don’t ask questions such as: “Is aging a disease, or merely a natural occurrence that produces disease-like symptoms?”

Oh goodness. Aging as a disease?

We learn early on in life that diseases and disease like-symptoms are to be feared. By 2050, it is suggested that 16 million Americans will be diagnosed with dementia, a neurodegenerative disease. Put differently, 60-70% of us will not be affected by dementia.

A pervasive, traditional and customary approach to old age raises questions within the context of a medical model. Old age is seen as something that needs to be cured. Fix it.

I wonder if in the United States’ nearly 4 million total square miles, there is space for alternative constructs of old age?

Similar to one view promoted by physicists James Jeans and Sir Arthur Eddington, thinking the universe to be best understood as a great idea, we can think of old age as a great idea.

The process of aging exists to be interacted with. Ideas of old age are incomplete. As we age, we get to inform the structure and meaning of old age. Our identity adds a uniqueness to what it means to be old.

Maybe there is even space within the idea of old age for self-respect to coexist.

In 1961, Joan Didion wrote about self-respect in Vogue. She suggests, “self-respect has nothing to do with the approval of others—who are, after all, deceived easily enough.” Despite living in a nation that barely hears the edges of words spoken by some old people, I hope we can continue formulating other ideas of what it means to be old – for ourselves and others.

Our orientation to the world, one that directly informs our own and others’ identity, could shift away from a diseased medical model and toward a mindfulness-based construct of old age.

If we adopt a mindful approach to aging – one that conceives of the possibility of new categories, a constant recreating or reorganizing of information that defines and interprets our understanding of our worlds, our own and others – perhaps our fears will decrease, and love will increase.

We could be living in harmony with old age. As Thibodaux writer June Shaw said in Nora 102 ½: A Lesson on Aging Well, “her vision decreased, [and] her joie de vivre remained.”

Placing old age within a different frame – one of revelry, rite, and ritual – we might then view 79 to 80 as a rite of passage. There could be specific rituals reserved for people ages 82-84. And there could be grand revelry at 91. With all this pomp and circumstance to tantalize us in our youth, we might even stop living in fear of being old. We might also stop being afraid of people who are old.

Just as flambeaux carriers shined light on the complex creations of original floats during carnival, let us now illuminate older adults in a celebration of inclusion and appreciation. Thank you for adding to our world.

Let your flame burn bright.

Adrienne Ione is a dynamic, mindful, high-fiving, cognitive behavioral therapist, certified dementia specialist and senior personal trainer. Founder of Silver Linings Integrative Health, a company with an aim of promoting health, fitness and wellbeing opportunities for people to thrive across the lifespan.

Why Is Today’s Society So Unhealthy?

Connie Stoltz-McDonald/7 February 2018/ All MFN blog/

As we look back, our ancestors never worried about their thyroid, gut, heart disease, cancer or any of the issues that are top of mind today. So why are they popping up everywhere? It all comes down to they simply ate real food. Seasonal fruits & vegetables, grains, eggs and dairy. They avoided fake foods, such as crackers, cookies and frosted cereals.

In reality, half of Americans are over indulging and the other half are on a diet. So, why are we not taking care of ourselves? Why are we overweight, ill and struggling every day? The news changes our health regimen daily. One day, we’re told to cut out carbohydrates, then the next, cut out fat or reduce the amount of daily protein. I can see why, as a society, we are confused and just let go. Our lives are busy and the average consumer doesn’t have time to research what’s good and bad for them. Looking back, our ancestors got their nutrition through killing large mammals and picking fruits and nuts. Studies have shown that our body is better acquainted with consuming meat and natural sugars and has a hard time digesting fiber. Therefore, not obtaining the protein, fats, carbohydrates, fiber or any other nutrients that we need to maintain our bodies at optimal levels.

We are no longer growing our own food, but obtaining our meals through the drive-thru because of convenience and time. Let’s put it this way: our bodies can’t breakdown large amounts of vegetable oil and our bodies were not meant to sit all day. I remember growing up thinking, “when do we actually get a break?” When you live a life of a farmer, there is no downtime. It seemed from the moment I got off the bus until it was time to go to bed, I was on my feet. We didn’t have computer games, smart phones and only had a couple channels to watch on TV — which seemed like all there was to watch was news or cooking shows!

So, what is the root of such a growing concern? It’s simply poor lifestyle choices…. We overindulge, choose the wrong foods, we’re less active, and let stress and anxiety take over our lives. What can we do today to take action on our health?

Tips to Maintain a Simple Healthy Action Plan

ABM – Always be moving. Keep physically active, whether it’s getting away from the office chair for a walk downstairs or going outside during lunch to gain some much needed sunlight. Just doing stretches can get the blood flowing and revive that inner energy to regain focus. Strive for 30 minutes of exercise 3-5 days a week. Find an exercise you enjoy so you’ll maintain a regimen

Get cooking. Be creative in the kitchen and make your own meals at home. This way you incorporate the ingredients and you stay healthier. Plus it’s fun, gets you on your feet and a great family activity.

Choosing the right foods. Always shop around the outside perimeter of the store, as this is where you’ll find the wholesome goodness of fruits, vegetables, meats, dairy and unprocessed, preservative-free foods. Keep in mind that dietary guidelines have changed to where half our plate should be filled with fruit and vegetables. Plus, you never have a label to investigate prior to purchasing as there is only one ingredient. Keep in mind, to benefit from satiety, wait 20 minutes after your meal to cue into your hunger levels.

All in moderation. Keep a balance in your daily regimen. There will be days when life happens and you can’t maintain the My Plate routine along with the daily exercise plan. That’s OK. Keep yourself in check knowing you’ll get back on the wagon tomorrow. Life is all about things coming at you when you least expect it. That’s why you have a backup plan to slide the goal to the next day and never overwhelm yourself with anything, especially something that is out of your hands. This will, in turn, help alleviate the stress and anxiety that you get if you’re a perfectionist. I’m one to always have everything in check, but I’m realistic and know there will be surprises, so let yourself go if everything doesn’t fall into place.

Live a simple life. Sometimes going off the grid isn’t a bad thing. One thing I’ve learned is to not let social media rule our lives. It can consume our time, lead to insecurity, stress and anxiety. Limit your time on electronics and spend quality time with family and friends. Take time to eat at the dinner table while discussing how the day went or what’s new in your lives. It seems we get so wrapped up in what others are doing, thinking, feeling and finding out what’s going on with our family and friends through a Facebook post. Remember, you’re not living their life and they aren’t living yours, so take care of yourself first! Otherwise, you can’t be there to help others.

Meditation. It may seem silly at first, or make you feel out of place, but studies have proven the effectiveness of certain breathing methods and poses that will relax you and alleviate some of that stress from your day. Try sitting by yourself for 10 minutes and just take a breath in. Breathe through your nose to let go of all the chaos that may have happened throughout the day. You can also incorporate yoga, which aids in the meditation process.

Let’s not forget sleep! Strive for 6-8 hours. Remember, your body is like a machine, you need to keep it oiled and in tip-top shape for it to run at it’s best. If you’re not getting enough sleep, you’re causing oxidative damage, which causes your cells and DNA to build up, reducing our longevity.

Laugh. Amazingly enough. if you laugh for 10-15 minutes per day, you can burn up to 40 calories! So why aren’t you laughing?! It helps release endorphins to help you feel relaxed. Spend time with family and friends to gain the much needed benefit of humor and in-person social interaction.

In summary, living longer depends on how we react, what we choose to do, and how we live. Revive yourself from the inside with wiser food choices, letting go of the things beyond your control, and finding ways to alleviate stress in our lives. All you have to do is remind yourself of the simple life that our grandparents lived and how much of a difference it made in longevity and happiness.

As always consult your health professional. I hope this article finds you in good health.

Connie Stoltz-McDonald is an Integrative Nutrition-Certified Health Coach, CPT, Wellness Educator, Blogger and Author. From her passion for writing, she is excited to announce her first book release titled “Healthy Lifestyle- The inside secrets to transforming your body and health.” If you’d like to get a copy, you can connect with her at her website, www.lifestylehealthmentor.com, Facebook, Twitter, LinkedIn, or Instagram.

Sources:
www.scientificamerican.com
www.offthegridnews.com
www.mindbodygreen.com